Fueling your body before and after a workout can make or break your performance, whether you’re chasing a personal best or just trying to stay injury-free. What you eat and when you eat it matter just as much as how hard you train.
Your nutrition plan is key for energy, recovery, and long-term fitness. From carbs and protein to hydration and micronutrients, here’s how to nail it before and after your workout.
Eating Before a Workout
Your body needs the right nutrients to power up. Eating before a training session can give you the energy to perform at your best.
That said, research on pre-workout nutrition can be conflicting—what works for one person might not work for another. Figuring out the best approach often takes some trial and error. Just avoid trying anything new on big training days, like game days.
Timing
When you eat before a workout is another big factor, though there’s no clear consensus on the perfect timing.
Most studies suggest eating one to four hours beforehand is ideal. Eating too close to your workout might cause stomach issues, while eating too far in advance could leave you feeling drained.
Benefits
Eating before exercise has several perks that can boost your performance:
- Boosts energy levels: The right mix of carbs, protein, and fat is crucial for energy and muscle recovery. A good rule of thumb is a 3:1 ratio of carbs to protein—think a snack with about 15g carbs and 5g protein, like an apple with nut butter or a small Greek yogurt.
- Improves performance: Research shows that eating carbs before exercise can help, especially for longer workouts. The longer you train, the more important pre-workout carbs become.
A Quick Tip
Experiment with carb intake around workouts to see what works for you. Some people do better with a small carb boost before exercising—just keep it moderate. 15-30g of carbs is usually enough for most people before or after a workout.
What to Eat
For pre-workout fuel, some choices are better than others.
A mix of carbs and protein is best—carbs give you energy, while protein helps kickstart muscle repair. A little fat is fine too.
Good pre-workout meal/snack ideas (with the right carb-to-protein ratio):
- Fruit + nut butter
- Greek yogurt with fruit or granola
- Oatmeal with fruit and nuts
- Toast with a hard-boiled egg or lean meat
- Peanut butter toast
- Pita and hummus
- Fruit smoothie with protein (yogurt, nut butter, protein powder, etc.)
- Dried fruit and nuts
Test different foods and timing to see what suits you best. Keep it easy on your stomach—avoid high-fiber or high-fat foods right before training.
Also, don’t forget micronutrients (vitamins and minerals)—they’re just as important for energy and recovery.
Eating After a Workout
Exercise breaks down muscles and drains energy stores. Post-workout nutrition helps repair, rebuild, and restore glycogen levels.
Skipping food after a workout can leave you tired, cranky, and even cause muscle loss instead of growth.
Some experts believe there’s an “anabolic window” where protein intake is extra important to prevent muscle breakdown. The exact timing isn’t set in stone—some say 45 minutes to an hour, while others suggest eating within 5-6 hours post-workout can still help (especially if you ate beforehand).
Timing
Recommendations vary—some say eat right after, others say within a few hours is fine. If you worked out fasted, eating sooner may help recovery and curb hunger.
Of course, real life gets in the way—many people have to squeeze workouts in between work, kids, or other responsibilities before they can eat.
Benefits
Like pre-workout meals, carbs and protein are key afterward:
- Carbs restore glycogen.
- Protein repairs and rebuilds muscle.
Aim for a 3:1 or 4:1 carb-to-protein ratio after exercise. Adjust based on workout intensity, length, and goals.
Adding some healthy fats can also help overall recovery.
What to Eat
Whole foods are best for post-workout nutrition—they provide amino acids and micronutrients for muscle repair.
Great protein sources:
- Lean meats
- Nuts/nut butter
- Eggs
- Legumes
- Dairy
Post-workout meal/snack ideas (carbs + protein + fat):
- Oatmeal with peanut butter + fruit
- Toast with cheese, lean meat, egg, or tuna
- Scrambled eggs + roasted veggies
- Greek yogurt + fruit + granola
- Cereal + milk (add protein powder or fruit if you like)
- Protein shake
- Sweet potato + baked chicken
- Hummus + crackers/toast
- English muffin/bagel + nut butter
- Brown rice + salmon/chicken
Hydration Matters—Before, During & After
Staying hydrated boosts performance, prevents injuries, aids recovery, and avoids dehydration. Without enough fluids, your heart works harder, and your stamina drops.
Drink water (or other hydrating fluids) before, during, and after exercise to stay properly hydrated.
Since sweating increases fluid loss, active people need more fluids.
Hydration tips for athletes:
- 2-3 hours before: 16–20 oz water/sports drink
- 10–20 minutes before: 7–10 oz water/sports drink
- During exercise: 7–10 oz every 10–20 minutes
- After exercise: Replenish fluids (check urine color as a guide)
The Bottom Line
Pre- and post-workout nutrition are critical for performance and recovery. Pre-workout meals set you up for success, while post-workout eating helps rebuild muscle.
Fasting before short or low-intensity workouts might be fine, but long or intense sessions usually need fuel beforehand. After exercise, aim to eat within six hours (sooner may be better for some).